Many fibromyalgia sufferers dread exercise because of the chronic pain that accompanies the disease. This resistance can cause the muscles to atrophy and weaken, which can contribute to deconditioning and further aggravate coexisting conditions, such as chronic fatigue syndrome. Swimming and other water exercises can offer some help by reducing the pain that can occur with weight-bearing exercises.
Fibromyalgia
Fibromyalgia, or fibro as it is sometimes called, is a chronic condition characterized by persistent pain in your muscles, joints, ligaments and tendons. Pain is often experienced as muscle aches and stiffness and can be triggered by anxiety, depression, hormonal changes, physical overexertion, stress, changes in weather or other events. Doctors at the National Fibromyalgia Research Association believe the central nervous system may contribute to the development of fibro.
Exercise and Fibromyalgia
Exercise can help keep unaffected muscles from atrophying and help improve sleep in patients with fibromyalgia. Good quality sleep and healthy muscles can improve your quality of life. Aerobic exercise, stretching, strength training and improving balance are all especially helpful for patients suffering from this condition. Because pain may not flare up for one to three days after exercising, you should start out slowly and refrain from increasing your intensity more than once a week. The University of Illinois at Chicago's Department of Human Disability and Development suggests getting at least 20 to 30 minutes of aerobic activity at least three times a week, even if you have to start out with only five to 10 minutes of activity at first.
Swimming and Fibromyalgia
Exercising in water can help relieve the stress of gravity on joints and muscles and warmer water temperatures can help relax your muscles and allow them to stretch better. Start out with gentle stretching exercises before moving into five to 10 minutes of a crawl or freestyle stroke. If you can tolerate it, stretch and strengthen your shoulder muscles with five minutes of backstroke swimming, finishing with five to 10 minutes of a breaststroke to strengthen chest muscles. Gently stretch again before leaving the pool.
Water Exercise and Fibromyalgia
If you don't swim, you can still gain the benefits of aerobic exercise in the water by joining a water aerobics class or engaging the services of a water exercise professional. You can participate in range-of-motion exercises, flexibility and even strengthening exercises at your own pace while benefiting from the buoyancy that water offers. If you are comfortable, you can wear a flotation device that allows you to walk or jog in the pool or use a kick board to keep you afloat as you work your lower extremities.
Warning
Always check with your doctor before beginning any exercise program. If you experience severe pain after exercising, you may need to ease up on the duration or intensity of your workout.
Member Comments